Cheida Guilherme Hyrox Result

Overall Performance

Guilherme Cheida had a solid performance in the HYROX race in Chicago, finishing in the top 31% of 768 athletes overall. In his age group (25-29), he ranked in the top 32% of 100 athletes. His overall time of 01:30:04 was respectable, but there are areas where he can make improvements to enhance his performance.

In terms of his splits, Guilherme performed particularly well in Running 1, Running 2, Running 4, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls, consistently outperforming the average times in these segments. These splits suggest that he has a strong running profile and excels in exercises that require explosive power and endurance.

However, there were areas where Guilherme lost time compared to the average athlete. The segments where he lost the most time include Rowing, Run Total, Roxzone, Running 3, Running 6, Running 8, and Sled Push. It's important to address these areas to improve overall performance.

Segments to Improve

1. Rowing: Guilherme's time of 00:07:38 on the rowing segment was 02:47 slower than the average time. To improve this, he should focus on building his cardiovascular endurance and rowing technique. Incorporating rowing intervals into his training routine can help improve his rowing performance. Additionally, working on his rowing form, specifically focusing on proper technique and efficient stroke mechanics, can contribute to faster times.

2. Run Total: Guilherme's total running time of 00:43:47 was 00:44 slower than the average. This suggests that his overall fitness level and transition time between exercise zones can be improved. To enhance his running performance, Guilherme should focus on increasing his overall fitness through regular cardiovascular training and incorporating interval training into his running workouts. Additionally, working on his transition time between exercise zones can help minimize time lost during the race.

3. Roxzone: Guilherme spent 00:07:35 in the roxzone, which was 00:19 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help enhance his overall fitness and improve his transition time between exercise zones.

4. Running 3, Running 6, and Running 8: Guilherme's times in these running segments were consistently slower than the average. To improve his running performance in these segments, he should focus on developing his endurance and speed. Incorporating long-distance runs and interval training into his training routine can help improve his running endurance and speed. Additionally, working on his running form and technique, such as maintaining proper posture and stride length, can contribute to faster running times.

5. Sled Push: Guilherme's time of 00:03:35 on the sled push segment was 00:12 slower than the average. To improve this segment, he should focus on building his lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into his strength training routine can help improve his sled push performance. Additionally, practicing proper sled push technique, including maintaining a low and powerful stance, can contribute to faster times.

Strategies

To improve overall performance in future races, Guilherme can implement the following strategies:

1. Pace Management: Guilherme should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later. This can be achieved through proper race strategy planning, including setting target splits for each segment and monitoring his pace during the race.

2. Transition Efficiency: Guilherme should work on improving his transition time between exercise zones to minimize time lost. Practicing quick and efficient transitions during his training sessions can help him become more comfortable and streamlined during the race.

3. Mental Preparation: Guilherme should develop mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting specific goals for each segment to stay engaged and motivated throughout the race.

By addressing the areas of improvement highlighted in this feedback report and implementing the suggested training strategies and techniques, Guilherme can enhance his overall performance in future HYROX races.